Wed. 1/15/14
PP 10-8-8-6-6 – Strict SJ 5×2 – Build to Mod. Heavy, focus on mechanics Hang Snatch High Pull 5×3 4 Rounds 5 Hang Power Snatch (135/103) (115/88) 5 Over Head Squat “………..” “………….” 5 BR Back Step Lunge “………” “……….” 5 Burpee Box Jumps (30/24) I- Run
Tues. 1/14/14
Buy In: 70th Run 21-15-10-6-3 WBS (21/14) Butterfly Sit Ups BR Thrusters (115/88) (100/73) Lateral Jumps over Bar (per side) Singles x 2 Buy Out: 30 DU – sub:15 Burpees 300m Row 300m Run 30 DU – sub:15 Burpees
Mon. 1/13/14
Power Cleans 5-5-3-3-3-1-1-1-1 Clean & Jerk 4×2 – (use full squat and split jerk. use push jerk if not efficient at the split) Start at 50% of Today’s Max PC. Ok to go up in wt. each set. Do not exceed 80%. Focus on Mechanics. “Helen” 3 Rounds 400m Run – Full Loop + 1/2 […]
Sat. 1/11/14
Szpindor Isles I-Run 15 HPC I-Run 15 PP I-Run 15 T2B I-Run 15 Front Squats I-Run 15 Burpees Over Bar I-Run 15 Pull Ups I -Run 15 Push Ups I-Run 15 KBS I -Run Mirror Image
